10 Tips Against Stress, Over-stimulation, Anxiety and Panic

Stress is most often associated with the resulting escape or combat impulse. That means anger or fear. By the way, for the renowned psychologist Verena Kast, stress is just another word for fear: fear of not doing something, disappoint someone, get into trouble, fail (in front of others), lose their reputation, their own image will not be at the height of the dates and possibilities of losing, etc.

My best 10 tips against stress

1. Quiet your mind – silence your mind!
Distract yourself, with all your might. Cleaning windows, vacuuming, gardening, painting a circle so black until the following sheets are pressed through, screaming into the pillow, boxing in the sofa, progressive muscle relaxation, autogenic training, meditation … Think of your left big toe and rock it to the beat of irritation / Anxiety / overwork / etc., If that is helpful. (Sounds weird, but for many it works very well, as stress hormones are released by exercise.)

2nd retreat

If you are extravert, like to be in contact with others, need impulses from outside to feel yourself, sociable, determined and active, you should avoid any unnecessary information and withdraw. When the brain is full, it is full. There is no room for new things.

Instead, there must be room for recreation, relaxation, light exercise and balancing sport. Bring your energy back to life instead of letting it falter.

Studies show that silence / silence in the brain creates new resources because old information is outsourced. The brain can not help but “bring down” you. It is therefore distraction and mindfulness at the same time, brings you back into your body and helps you to make the time of your life more self-determined and proactive

3rd attack
If you are introverted, more reserved and passive, needing your time off to avoid over-stimulating yourself, you can also use more calm and creativity, reading or other soothing impulses (eg music) to recharge you. Also, you should obtain information to clarify your situation with your mind and make the escape to the front. Anyone who becomes aware of a situation with all the necessary information will give back the necessary sense of control, the helplessness will disappear. Both serve the recapture of your habitat.

Of course, those who can not resolve peacefully from worrying situations (through conversation, information flow, relaxation methods, exercise or other methods of reducing fear) should leave the situation.

4. What do you need now?

asking me what would be good for you now (eg calm or talking to X) is the first step. The second is to act on it.

If you had a lot of volume in the past, you can try rest (if necessary, ear plugs). Anyone who has carried a lot of responsibility can tolerate playful lightness. Anyone who has mourned a lot should try laughing. Who has rested a lot, should provide some movement.

Too tight, come too loose to quote one of my girlfriends. It works the other way round too.

5. Let the fear out

Fear comes “out” because she wants / needs to get out. Tension, tightness, worry, anger and anger have to be transported “out” again. We keep too much in ourselves because we think we have to put up with and suffer sadly, otherwise …, should not say so because …, could handle everything (somehow). I’m against it. Your fear too. Please listen to them in an appropriate way. At that time, I started to write away my fear.

For more strategies against anxiety, see my e-book “Stop it! Your fear. A journey to the origins of your anxiety and panic attacks “(for a limited time at a reduced price):